Slimmers World: Great Bodies Competition 2011

Event: Great Bodies 2011 Screening

Location: Dusit Thani Hotel, Makati, Philippines

Nagpunta ako sa screening for the SW GB 2011.. Xempre, mejo nakaka-kaba pero nakapag-pa-screen din ako.. Number 10 ako sa contestant number at naghintay from tanghali hanggang hapon bago matawag ang pangalan ko. Bago pumasok ay kinunan ako ng mug shot nung receptionist tapos tumuloy na ako sa loob ng panel room. Pumasok ako at nagbihis sa likod ng stage at lumabas na naka-bikini lang. Medyo jahe kase merong mga 7 panelists na nakatingen sayo at tanong nang tanong while you are there wearing your skimpy posing trunks and seating in the middle of a mini-stage. After that, nagrequest sila sa akin ng 2 poses and I give them a front double biceps at side chest pose. Tapos nagrequest naman yung isa to see my back and so I did a lat spread at back double biceps.

Kaso at the end eh hinde ako nakapasok which was announced few weeks after. Me mga nakilala akong mga friends dun, si Dominique: isang bikini model; si Ar~something: isang Ukrainian na friend ni Dominique; at si Joan: isang emplayado sa Standard Charter. Si Joan lang ang nakapasok sa amin pero nagback out din sa huli dahil sa kakulangan ng time nya for preparation sa kanyang body. Joan is on her 30s pero mukha pa din siyang nasa 20s. I think yun ung naging edge nya. Plus madameng lalake ang sumali doon at yung iba eh talagang malalaking manong na mamasel. I'm not sure kung nag-ssteroids sila pero who knows.

After that eh pinagbihis na kame at nagpunta sa SW Pasay Road branch which is sa likod lang ng Dusit. Doon eh kinuha ang blood pressure ko, timbang, body fat, at height. Masmaganda siguro kung makakagawa sila ng 8-point caliper body fat test which is more accurate rather than dun sa tancha-meter ng body fat na ipapahawak sa yo. After nun eh pinag-cardio kame, sit ups, push ups, at longest reach. Well, nagsurvive naman ako sa mga iyon. Si Dominique eh medyo nahirapan kase nagworkout siya before going to the screening kaya pagod tuloy yung mga muscles nya. Si Joan naman eh hinde na tinapos yung mga pinagawa sa kanya dahil hinde na kinaya ng kanyang powers. So after all that hardships and sangkatutak na kaba eh we reward ourselves sa Wendy's na malapit lang doon <3. Hahaha!

Hinde ko alam kung anu yung hinde ko nameet.. Ito ung mga suspecha ko

1. Since kakagaling ko lang sa pagbubulk eh mejo me body fats pa ako pero mascular to the max na xempre.. So baka hinde nagets ng judge na 3 months pa nman before ang competition so makakapagpalean pa ako with that duration.. Sabi nga nung ka-gym mate ko eh baka nagkulang daw ako sa buwan ng preparation.

2. Wala akong experience sa modeling. Kasama kase iyong tanong na yun dun sa form eh.. Yung friend kong isa na di ko naman nakita sa mismong screening day eh suprisingly nakapasok (iba talga pag me backer [suspecha]). Well.. payat siya at matangkad kase nagmomodel siya.. For me, hinde siya mukhang powerful.. payat lang talaga at chicken legs pa < term na ginamit nung isang gym friend ko describe him. Hinde siya pinayagan ng modeling agency nya kase pag natalo siya sa competition eh baka maka-apekto ito sa kanyang kredibilidad so nagbackout din siya sa huli.

Anyway, ok na din kase na-experience ko ung magkaron ng "pressure" dahil me mga preparation nga ng body for the competition.

Well, eventhough hinde na ko makakapag-compete this year eh itutuloy ko pa din ang pagpapalean.. Ngayon eh mga around 15% body fat na lang ako at kita na ung 4 abs ko.. Yung lower part na lang. Mejo humina din ako ng konte kase konte lang ang kakainen eh.. pero madameng protein dpat.

So at the end eh siguro I'll try again next time next year kung papalarin akong makapasok.

Overtraining..

Recently I've been workin' out for 5x a week these past 2 months.. Yesterday night.. I felt something.. I suddenly become.. and I got bored working out. This is unusual for me because I love working out so much that I even go to gym even-though I got fever.. So this is a cause of something.. Then the word "Over training" came into my mind.. So I end my work out without finishing my sixth exercise and the cardio.. Probably I'll take 4 days off then I'll work out again.

Today looks cool but I got a bit tired going to the office.. Probably because there's no early morning cardio which usually livin' up my mood. I feel a bit sleepy..

Bicep Workout!

Want those Scott Steiner's Big Poppa Pump biceps? Those peaks and the freaks? Then do this workout! Just take note that all of the bicep workouts should be done with a "squeeze" during the contraction. You can do this by slightly twisting your biceps.

• 2 dumbells
• hanging bicep curls - bicep curls but your arms should be in front of you.. your arms should be straight in front of you then curl.. so in short it's like doing "half bicep curls". do this 12x for 3 sets..
•  2 dumbells
• hammer curls - 12x in 3 sets.. just like bicep curls. the only difference is how you hold it. Dumbells should be hold like you are holding a hammer like Thor! Then twist it a little as your contract your biceps. 
•  1 dumbell
• concentrated curls.. You use one arm at a time to do some dumbell curls.. but rest your elbow on the side of your thigh and not on top of it.. feel the squeeze as you contract them.
•  1 EZ bar
• 7 + 7 + 7. the first 7 reps should be a curl from starting til middle only.. then without resting, do a curl from half til full flex the biceps.. then the last would be do a full bicep curls for 7x.

stretch ur biceps..

If u have equipment then use it like do 1 arm preacher's curls or cable bicep curls..

Wrist Pain and workout.

Wrist pain can be a result of various conditions, including sprains from a fall or a weight lifting injury, as well as carpal tunnel syndrome. Use basic wrist exercises to help restore range of motion in your wrist and get you back to doing the things you were able to do before your injury or condition.

Flexion and Extension Stretches

One of the best ways to relieve your wrist pain is through regular stretching. Start by extending your arm out in front of you. Grab the fingers on your affected hand with your opposite hand. Slowly use your other hand to bend your wrist so your fingers are pointed down at the floor. Hold for five to 10 seconds, then slowly bend the wrist back up so your fingers are pointed at the ceiling. Hold for another five to 10 seconds. Repeat two to three times for each stretch.

Flexion and Extension Strengthening Exercises

Once you've stretched out the muscles in your wrist, move on to strengthening exercises. Hold a light dumbbell or a medium soup or vegetable can in your outstretched hand. Extend your arm so it is straight out in front of you. Slowly bend your wrist while holding the can, lifting your hand up toward the ceiling. Hold for 10 to 15 seconds, then lower your wrist so your hand bends toward the floor. Hold for another 10 to 15 seconds, then relax. Repeat three to four times.

Wrist Rotation Exercise

Using the same dumbbell or can, strengthen the muscles in your wrist in a different direction. Hold the can out in front of you again with your arm fully extended. Position your hand so the backs of your fingers are facing the ceiling. Slowly rotate your wrist so the backs of your fingers are pointing away from your body. Hold this rotation for five to 10 seconds, then rotate your wrist all the way to the opposite side and hold for another five to 10 seconds. Repeat the exercise three to four more times.

Rubber Band Exercise

To help strengthen the muscles and tendons in your forearm that contribute to carpal tunnel syndrome, try the rubber band exercise. Start by placing a small rubber band around all five fingers while they are close together. Slowly open your fingers against the resistance of the rubber band. Open your fingers as wide as you can and hold for 10 to 15 seconds, then relax. Repeat this exercise 10 to 12 times.

I myself experienced wrist pain due to weight lifting. This probably because I have a weak wrist and/or I am lifting in a wrong posture. I decided to wear a wrist guard and after a week, the pain is gone. The wrist guard compacts your wrist area and prevents your wrist to wobble while lifting and prevents injuries. Ever since, I've been wearing wrist guards whenever I lift in the gym.

Please check those items below.

Nutrition for gaining weight.

hmm.. eat 40% carb, 40% protein, 20% fat. The fat should come from nuts like hazelnut, macadamia, almonds, olive oil, etc., Eat 6 times a day having 2 hours interval in between...

Avoid junk foods coz these are empty calorie-products. You can have your junk food on 1 day only as your "cheat day" to help with you psyche. Eat chicken, pork, and beef. You need protein for gaining lean muscle mass. Carbohydrates for the replacement of your muscle glycogen.

OT: Don't buy those products in the store claiming of "healthy" things. Always go for the primitive things like raw meat in the wet market. Avoid canned food as much as possible.

Note:

take in more calories than you should = gain weight

take in just the right calories = maintain weight

take in less calories than you maintenance = lose weight

It is always important to have your protein consumption checked. We need protein to build and repair muscles.

You can find your favorite whey protein by searching below.

Shoulder workout

Hmm, basically our shoulder consists of muscle separations.. like the shoulder is called the trapz whereas the base of the arm is called the deltoid... The deltoid consists of 3 sections which you need to work out to even out there muscle mass.. Below is my workout for the shoulders..

Dumbell press

12 reps in 3 sets

80% of your max strength

30 secs rest in between

These works all the deltoids.

Front Raise

12 reps in 3 sets

60% of your max strength

30 secs rest in between

This work outs the front deltoid.

It's ok to swing the dumbells especially when it feel a little heavy on you.

Keep a rhythm.

Side Raise

12 reps in 3 sets

60% of your max stregth

30 secs rest in between

This work out the middle deltoid.

Reverse Fly

12 reps in 3 sets

60% of your max stregth

30 secs rest in between

This work out the rear deltoid.

Military Barbell Press

12 reps in 3 sets

70% of your max strength

1 min. rest in between

This works the overall mass of the deltoid.

Shrugs

12 reps in 3 sets

100% of your max strength

30 secs rest in between

This works your trapz.. and you'll get your shoulder pads..

Of course, we need protein supplement to build and maintain our muscles. We won't grow big if we're not having enough protein. You can search your favorite whey protein brand in the custom search below.

Benefits of working out

• You'll have denser bone mass and has less risk of having osteoporosis.
• You'll have a better heart.
• You'll rarely get sick.
• You'll have a physique to die for. The curves and the definitions.
• Clothes will look good on you. But you'll look better without it. 
• You'll have better sex performance.
• You'll lose fat since muscle is a living tissue and eats calories even if you are resting.

Of course, we need protein supplement to build and maintain our muscles. We won't grow big if we're not having enough protein. You can search your favorite whey protein brand in the custom search below.